Walnut Rosemary Pork Tenderloin

Steph Wagner

July 14, 2022

Walnut Rosemary Pork Tenderloin

Bariatric Recipe with a flavorful coating on lean pork

recipe image for Walnut Rosemary Pork Tenderloin bariatric recipe

 

Pork Tenderloin after Bariatric Surgery

I really love cooking with pork tenderloin. It’s such a great change of pace from chicken but it does make enough protein for either the whole family or for leftovers. It’s easy to add a variety of flavors from Pesto Pork Tenderloin to Barbecue to Pork with Apples! I will link several recipes a little further down.

My two biggest tips to tolerate pork after weight loss surgery are to check the internal temperature and remove from heat at 140 degrees F and to take small bites when you enjoy the meal (think a peanut 🥜 ).

 

quote on bariatric food coach for tolerating pork after weight loss surgery

Money savings using pork tenderloin

With the inflation of our current times, meat prices have certainly gone up. According to US Bureau of Labor and Statistic (dated April 2022) the increase in pork prices was less than chicken or beef. (Source)

Depending on where you purchase your pork tenderloin, you may notice two in one package. Sometimes I flavor each one differently and cook them at the same time but have a different pork flavor the next evening without cooking again!

Other bariatric recipes with pork tenderloin

Below are just a few recipes! You can also use the search bar or dropdown menu on the recipes tab for a visual grid of all pork recipes on the site.

easy pulled pork Pork tenderloin in a slow cooker with banana peppers Bariatric Meals on a Budget: Instant Pot Pork Tenderloin with Apples and Rosemary
recipe image for Walnut Rosemary Pork Tenderloin bariatric recipe

Walnut Rosemary Pork Tenderloin

Course: Main Course, Main Dish
Cuisine: Air Fryer, Oven Baked
Keyword: Air Fryer, bariatric
Prep Time: 30 minutes
Servings: 4 servings
Calories: 141kcal
Author: Steph Wagner
This flavorful pork tenderloin is a great option for a lean protein entree after bariatric surgery. Finely chopped walnuts and fresh rosemary to keep flavors exciting! Pair with vegetables and focus on small bite sizes. Can make in air fryer, indoor grill or oven.
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Ingredients

  • 1/4 cup walnuts finely chopped
  • 1/4 cup grated parmesan cheese low fat if available
  • 1 clove garlic pressed or minced
  • 1 sprig rosemary chopped
  • 1-2 lbs pork tenderloin coating can work for one or two tenderloins

Instructions

  • Combine nuts, grated parmesan cheese, garlic and rosemary.
  • Pat pork tenderloin dry with a paper towel. Coat with nut mixture on all sides.
  • If using an indoor grill: preheat for pork setting and use thermometer to follow prompts (see video). For Air Fryer heat to 400F and cook pork for 10 minutes on each side and let rest 5 minutes before slicing. For oven baked heat oven to 400F and bake for 25 minutes or when thermometer shows 140F. Let rest 5 minutes and slice.

Nutrition

Serving: 3oz | Calories: 141kcal | Carbohydrates: 1g | Protein: 18g | Fat: 7g | Saturated Fat: 2g | Polyunsaturated Fat: 3g | Monounsaturated Fat: 2g | Trans Fat: 1g | Cholesterol: 53mg | Sodium: 112mg | Potassium: 328mg | Fiber: 1g | Sugar: 1g | Vitamin A: 39IU | Vitamin C: 1mg | Calcium: 47mg | Iron: 1mg
Nutrition Facts
Walnut Rosemary Pork Tenderloin
Amount Per Serving (3 oz)
Calories 141 Calories from Fat 63
% Daily Value*
Fat 7g11%
Saturated Fat 2g13%
Trans Fat 1g
Polyunsaturated Fat 3g
Monounsaturated Fat 2g
Cholesterol 53mg18%
Sodium 112mg5%
Potassium 328mg9%
Carbohydrates 1g0%
Fiber 1g4%
Sugar 1g1%
Protein 18g36%
Vitamin A 39IU1%
Vitamin C 1mg1%
Calcium 47mg5%
Iron 1mg6%
* Percent Daily Values are based on a 2000 calorie diet.

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